Tuesday – 2/19/19

WOD
Power Snatch 5×3

Snatch Pull (w/pause @ Knee) 5×2

Front Squat 3×8

Conditioning
5 Rounds
– Max Calories (Bike or Rower)
40 secs on / 20 secs off

4pm Kettlebell
Reps 15 10 5
1 arm swing L
1 arm swing R
H2H
Kb wallball
Then
5…1
Double Burpee DL
50m carry rack
50m carry farmers
Double cleans

Monday – 2/18/19

We will have all scheduled classes today (Presidents’ Day)

EMOM 15
5 T2B & 3 Deadlifts (155,110)

For Time:
100 Double Unders
50 Goblet Squats (35,25)
100 Double Unders
50 Push-Ups
100 Double Unders
50 Butterfly Sit-ups

(20 Min Cap)

Saturday – 2/16/19

8am Kettlebell
4 rds, 45on 15off
– Jumping jacks
– Xbody Mountain climbers
– Kb swings
– Pushup w/ rotation
– Ring rows/ pull ups
– Plank

9am WOD
1/2 “Murph”
– 800m Run
– 50 Pull-Ups
– 100 Push-Ups
– 150 Air Squats
– 800m Run

10am Olympic Lifting

Friday – 2/15/19

Skill: Handstand Push-Ups – 5 Max Sets

AMRAP 5:
– 10 DB Snatch (50/35)
– 20 Burpees

Rest 2 Min

AMRAP 5:
– 10 Single Arm Hang DB Clean and Jerk (50/35)
– 20 Wall Balls (20/14)

Rest 2 Min

AMRAP 5:
– 10 DB Snatch (50/35)
– 20 Burpees

Rest 2 Min

AMRAP 5:
– 10 Single Arm Hang DB Clean and Jerk (50/35)
– 20 Wall Balls (20/14)